Avenger Race Report – Ratan Alexander

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Aug 292014

The Avenger Ragley Hall 22nd June 2014

Ragley Hall has been hosting the Avenger for only a couple of years and so the number of entries isn’t very large. It is a middle distance and olympic race based by the boating lake. This year you signed on on Saturday and racked on Sunday morning. Parking is free and very close to the competition area. I is possible to buy reduced entries for families and friends who have the use of the grounds which are lovely to picnic in. There are enough food and coffee stalls to keep everyone happy including a bike service stand. The swim was in two waves in the boating lake which is clean and deep. It was three laps and pretty straight forward. Assistance was available on exiting. The second (olympic) wave wasn’t allowed in until the first exited. Transition was a short run away.
The bike course exited out of the grounds using the one way system and headed out into the Worcestershire countryside but was not closed road. The ride is not all flat as it passes through the Lench’s twice with a couple of steep climbs. It was certainly very pleasant. There were two drink stations per lap handing isotonic fluid in bottles. You need to be prepared to ride on two busy A roads and be overtaken by odd lorry but by and large the traffic was considerate. On returning you have to slow down on entering the grounds of Ragley Hall due to speed bumps so not the best race for a PB.
The run was three laps of an off-road circuit which was well marshalled and stocked with water on route . There were sprinklers strategically placed, given the heat. This was a tough run as it had a hill to climb on each lap but very scenic taking you to parts of the grounds normally closed to the public. The finish was back in the Event Village and the goodie back had water and fruit as well as a medal.
Things good about this middle distance is it is local, very friendly and inexpensive in comparison to others, the lake is clean, the run is off road through lovely grounds and you are well supplied with fluids. Down side is the riding along busy A roads, rock hard ground to run on with ruts due to the temperature and the entering the grounds . Also they forget to hand out energy gels this year. Would I recommend it or do it again? Definitely.

Ironman Boulder Race Report – Neill Crump

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Aug 292014

Boulder Ironman – 3 August – 09.58.34 – 35th Overall, 5th in Age Group & Qualification for World Championships in Kona, Hawaii

2343 Participants, 338 in my Age Group (M40-44))

 Boulder (Colorado, USA) is a mecca of Triathlon.  It has been ranked as one of the 10 happiest cities to live which is probably based on its love of outdoor activities and culture.  Most of the top long distance triathletes in the world base themselves there in order to take advantage of training at altitude amongst the Flatirons and Rocky Mountains.  300 days of sunshine a year probably helps too!

I fell in love with the place….and that was way before I had finished the race and qualified for Kona, Hawaii – the most hotly contested and prestigious Triathlon race in the World.

Billed as the largest Ironman event in the world, nearly 2500 competitors lined up for this inaugural event.  The organisation was exemplary which was to be expected as Ironman has its global logistics headquarters there.

The 2.4m Swim – 01.02.34 (Pace: 1.36 per 100m)

Position: 94th, 14th in AG

Set in Boulder Reservoir, the backdrop of the Flatirons was stunning.  A one lap course with rolling start based on self seeding meant that although there was some rough and tumble, you swam with people of similar speeds!  My time was 8 minutes slower than my last Ironman swim in Wales which had the added benefit of salt water for buoyancy.  The advantage this time was the swim felt easy and did not take much out of me.

The 112m Bike – 05.09.48 (Pace: 21.7mph)

Position: 66th, 15th in AG

Met Craig Alexander (aka ‘Crowie’),  5 x World Ironman Champion, a couple of days before the event and we talked about how he won his 2011 crown by massively improving his bike split.  The backdrop being that in 2010, he was beaten into 4th place due to a slow (relative, lol!) bike leg.

Apart from a new sponsorship deal that gave him a better bike, he said the most fundamental reason for this improvement was his mindset and having the confidence to really push on the bike.

Based on believing in my training, he told me to smash the bike and let the run unfold so that’s what I did knowing the marathon run, in low 30’s heat, was going to be tough.  The result was a 13 minute bike PB on a harder course – 1500m or so of ascent that was undulating / draggy.  The 3 biggest hills in the last 20 of the 112 total miles meant that getting off the bike and starting the marathon was a relief.  This relief was doubled with feeling lucky.  I had ridden the last 30 miles on a slow puncture having decided I would risk carrying on rather than wasting time changing it.  In a long race where you are constantly analysing and faced with many challenges, this turned out to be the best decision of my race.

Into one of the longest T2’s I have experienced, without socks and having left my shoes attached to the bike, I quickly realised I had made my worst mistake of the race when I started burning the soles of my feet on pavement that was scorching hot.  Running like a ballet dancer into the change tent, my feet had already started blistering.  It was going to be a long marathon.

The Marathon Run – 03.37.55 (Pace: 8.19 mins per mile)

Position: 35th, 5th in AG

It was coming up to 1pm by the time I started the 2 lap marathon and the heat was on.  Literally.  In the low 30’s, it was all about trying to keep your core body temperature down.  We were fortunate that the course followed the Boulder Creek Trail as that made it seem slightly cooler than the temperature was although that, in turn, meant for a twisting run with lots of little up and downhills.

At each aid station positioned nearly every mile, it was all about survival.  I soon settled into a pattern that happened 20 times.  Ice down the shorts and top.  Cup of water or cold sponge on head.  Gel every 2nd aid station washed down with a cup of water.  It kept me going although more slowly than I had trained for.  Still with people getting carried off the course after overcooking the bike and with dehydration caused by the dry heat and altitude, I was doing alright.

It helped seeing my wife, little girl, and Uncle on the run several times and hearing their encouragement.  The spectators on the busy sections were several deep and making lots of noise.

Going down the Shute was exhilarating.  There was no-one else around so plenty of time to walk and enjoy the moment having fun high fiving the crowd.  I did not care what time I had done.  In fact, I didn’t even look up at the clock. The elation on finishing an Ironman is massive and I just wanted to soak up the moment, take in the noise, feel the energy of the crowd and hear Mike Reilly announce my name.

The Realisation of Qualifying for Kona, Ironman World Championships

It was not until I was sat in a pub having a beer an hour or so later when my wife said, ‘well, don’t you want to know how you have done!?’   It was only then I realised I had gone sub-10 on a hard course in tough conditions against top competition and nailed a Kona spot.  The Holy Grail that sits on top of Mount Everest.   The big daddy of all Triathlon races.  The pinnacle of our sport.  It was a fabulous beer or two!


I would like to thank everyone at the club for their support and advice since participating in my first Worcester Sprint Triathlon in 2009 which resulted in a time of 1hr 36 minutes and 50th place.  I have learnt so much from you all and had a blast.

Neill Crump Qualifies for Kona

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Aug 222014

Congratulations to Neill Crump for qualifying for the Ironman World Champs in Kona after racing at Ironman Boulder! Awesome result!

Swim stuff

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Aug 012014

Good news – the college pool will be open again from Mon 4th August.

Swim camera session 9th Aug 4-5pm. We still have a place left on the next course. Contact chas at greentaylors@yahoo.co.uk for details. Note this is open to members and non members

Always need more volunteers helpers for Upton Warren on Weds and Saturday to keep it safe, working well and bringing in the income to keep the pool sessions subsidised and help paying for our Coaching amongst other things…. If you want to help out earn a free swim and swim hat please let me know –  greentaylors@yahoo.co.uk